Wednesday, October 2, 2013

The JM Press for Triceps Mass & Pressing Strength. By Vic Veeraj Goyaram

The JM Press for Triceps Mass 
& Pressing strength
By Vic Veeraj Goyaram
The JM Press is yet another exercise that I discovered by accident as I suffer from sore elbows on triceps exercises like skull crushers and French presses. I was trying to experiment a bit on skull crushers to see whether in alternative positions my elbows would feel less pain. I ended up performing this one variation that is a bastardized close grip bench presses and skull crushers. Thanks to the Internet, I later found out that this exercise was already into existence and is known as the JM Press. It was invented by the champion powerlifter JM Blakley as an exercise to improve triceps power for the bench press. 
JM Blakley, the inventor of the JM Press
You start the movement as if you are doing a close grip bench press. The bar should be above your upper chest in the starting position. Then lower the bar as if you are doing a skull crusher (or rather a "neck crusher" in this case). Unlike the skull crushers in which the elbows remain up, the elbows move down to the torso in this case. You then move the bar up using a triceps push. 

Muscles worked
All three triceps heads are involved in this exercise. However, I personally find the lower and middle triceps head getting more work in this exercise  due to a greater degree of soreness the day after. The JM press thus helps to thicken the triceps near the elbows. 

Some considerations based on personal experience:
  • Choice of bar: I prefer a short bar or an EZ Bar to a long bar. I find that the Olympic bar is a bit hard on the wrists on close grip pressing movements.
  • Dumbbells?: I have a massive preference for dumbbells when performing this movement. I would do one dumbbell at a time. It allows me to concentrate better.
Bottom position: elbows also go down. 
Larry Scott performing the JM Prss with a close grip and EZ Bar
We can all use bit more triceps mass
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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"
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  1. The Larry Scott version looks similar to the Kaz Press not the JM Press


    Take a look at the triceps section.